This diary entry covers week 2 & 3 from my February Challange (February 8-21).
If you’ve kept up to date with my blog or instagram/facebook fitness feed you’ll know I strained my shoulder towards the end of the first week whilst doing ‘Seated Decline Chest Press’. The machine I was using doesn’t have a release leaver to push the handles forward, so even before doing the manuver my entire shoulder is already under akward and uncesssaery strain. Mr.Ironman himself, Ahmed Jamsheer told me later on that in the absence of a release lever we should push the handles out before sitting down to do the press. I was over ambitious with my rep count for this program, and at this time swallowed my pride and dropped the exercise when I felt what my gut telling m as a ‘bad kind of burn’. Lucky for me the next two days were Active rest so I only had to do Cardio. I figured my shoulder would chillax during that time and I’d be back for more gym murder on Monday right? WRONG! My shoulder felt worse with time, and panic coarsed its way across my entire body.
“I just got back into the groove of trainint and now THIS?”
“What if my body is fragile due to my premature birth and now my shoulder cartlidge has the same fate as my knee?”
To make matters worse, my Physiotherapist was out of Bahrain (funny enough at shoulder surgery in Paris, probably enjoying croissants afterwards).
I didn’t let this stop me. I continued with Cardio for the second week and after seeing Dr.Malhota for my final Knee shot, he confirmed a strain and told me to only do bicep workouts for now. I decided to skip weights for the whole week (including biceps) to prevent any risk of further injury.
Week 3 saw me upping Cardio, and slowly introducing weights (Biceps) mid week. During the weekend I targeted each muscle to warm up my entire body back into lifting, in hopes of permently reintroducing weights into my training by week 4 (at the time of writing this I’m lifting again so YAY!) < dude!! Spoiler alert!
Here are highlights from my eating habits, best moments and cravings during Week 2 & 3
Clean Cheats (technically not supposed to have these, but did to keep my sanity).
- 1 x Pad Thai: kind of let it pass because it was rice noodles
- 1 x Coke Zero: I had it once, only steep to this soda when Im super stressed. It also has to be in a plastic bottle for some reason. (Weirdo).
- 2x Popcorn: End of week reward, put some sodium free herbs on it for flavour and shared my portions. This felt like such a treat
- 1x Chicken Tikka: This is bad because its takeout so added oil for sure. I was starving after work on Thursday and the Protien shake wasnt enough! Bonus points for eating it plain with greens and no bread (oh Gluten how I miss thee)
Cravings (kept as cravings havn’t had them yet)
- Burgers (No Cheese)
- Baked White Potato Fries
- Strawberry Shortcake/Vanilla Bean Ice cream with crushed Grahm Crackers.
- Chocolate, any chocolate (Kinder maybe?)
During the 2nd week I feel as though I gained 1kg due to eating some carbs later on the day (and I stopped counting the grams although portions were small). During the 3rd week I killed the cardio sessions and regained momentum losing the Kilo I gained and then some!
Total Weight Lost: 7.8kg
I was emotinally affected during week 2 and skipped some cardio sessions, however I really enjoyed the feeling of regaining momentum in Week 3 with successful cardio sessions and hitting the weights again. My knee feels like its on my side for once!
Yes. Due to a pressing work schedule I can no longer split cardio into AM and PM sessions, so I’ve changed my cardio to a longer AM session instead.
From the Ground up…
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Thank you as always for supporting my humble little fitness feed. I hope I motivate you as much as you motivate me.